Comparing Nutrients in 1 pound Broccoli VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	5.3% 154kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	50% 16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	66.6% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	352% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	219% 285g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	19% 13.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.25% 3.1g	2.13% 1.54g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.22g	% 2g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 4.85g	g per day for Men 19-50 years
Fiber	31% 11.8g	47.7% 18g	38g per day for Men 19-50 years
Protein	23% 12.8g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	21.3% 213mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.4% 3.3mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	72% 1.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.8% 299mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Snacks, tortilla chips, ranch-flavor:

• Raw Broccoli has 1.5 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin C and 72.6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Snacks, tortilla chips, ranch-flavor have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Broccoli vs Snacks, tortilla chips, ranch-flavor:

• Raw Broccoli has 1.2 times more Potassium and 28.4 times more Water than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 2.9 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 2.9 times more Selenium, 15.7 times more Sodium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, ranch-flavor contain 14.7 times more Energy, 66.6 times more Fat, 31 times more Saturated Fat, 3.7 times more Omega 3, 269.3 times more Omega 6, 9.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.